Workout of the Day

PARTNER METCON

For Time:

10 Rounds (5 each)
5 Overhead Squats, 135/95/65#
50 Double Unders

-Into-

10 Rounds (5 each)
5 Deadlifts, 275/185/125#
10/8 Cal Bike

Notes
Intent < 25 min

Athletes trade full rounds of work: 5 each / 10 total on the squat/DU couplet, then move to the deadlift/bike couplet.

Your midline will be taxed after the first portion of this workout! Be sure to set up with a solid brace for your deadlifts when you get there.

OHS: Medium-heavy and unbroken. Reduce load as needed. You may squat snatch the first rep or power snatch and continue into the squats.

Athletes who cannot currently overhead squat an empty barbell to depth may Front Squat instead.

DL: Heavy weight you can complete unbroken or in two sets.

DU Scaling: Spend no more than 30 sec here per round.
A. 20-40 DU
B. 30 Sec DU Practice
C. 70 Single Unders

---

CrossFit Group Class Programming Template (WK5/8)

Connor laughing at how light these 55lb DBs feel

Wrist Position in the Overhead Squat

Olympian Chat Vaughn discusses wrist position in the overhead squat. In this movement we want the wrists extended with the palms up and a tight grip on the bar. This increases stability in the overhead position.

If your wrists bother you with overhead squats, consider first your wrist position and active grip. If that doesn’t help, consider going slightly more narrow which sometimes alleviates discomfort on the thumb side of your wrist. Finally, wrist wraps are a great way to increase the support and stability around your wrists. Wraps are helpful for everything from overhead squats, thrusters, handstand push-ups and anything else where your hand/wrist complex is in compression.

Workout of the Day

FLOATER STRENGTH

A. Bench Press, 3×4-6
B. Back Squat, 3×4-6
C. (2 Squat Cleans + 2-4 Front Squats) x 4-6 Sets
D. Strict Press, 3×6-10
E. Deadlift, 3×4-6

Notes
Tomorrow we have overhead squats, double unders, heavy deadlifts, and biking. If you are coming to class tomorrow, deadlifting today is not recommended!

The lifts can be sets across or building. The rep scheme for the bench press is the same as it’s been all cycle. We have a rep range decrease today on the back squat, strict press, and deadlift, so aim to increase load, working with about 1 rep in reserve on the work sets.

Clean Complex: Beginner lifters: work with light to moderate load and aim for consistency. Int/Adv lifters: start at 50-60% and build by about 5% each set. Feel free to use “wave” loading as well!

METCON

AMRAP 3:00
10 Kipping Toes to Bar
5 Shuttle Runs (40′)

Rest 3 Min

AMRAP 3:00
10 Kipping Pull Ups
5 Shuttle Runs (40′)

Notes
Intent 3+ rounds per AMRAP. These are short intervals, so you need to hit the ground running (literally!) on this one.

Scale volume on the gymnastics movement to a number you can do consistently unbroken or in two quick sets.

For example, if your max effort set is 8 reps, a good strategy is to do 6 reps per round and push to stay unbroken throughout. If your max is 10-12, then you might keep 10 reps each round, but plan to break 6+4 from the beginning.

Further Gymnastic Scaling:
TTB: Kipping Knees to Elbows, Kipping Hanging Leg Raises, Sit Ups
PU: Jumping Pull Ups, Banded Pull Ups (5/round), Ring Rows

Shuttle Run:
1 Rep = 40′ = 20′ down and 20′ back.

Complete 5 reps, or scale to a number you can finish at a tough effort pace under 40 seconds.

---

CrossFit Group Class Programming Template (WK5/8)

CFSBK Alumni Mel L rocking her skull and bones tank while training Muay Thai in Thailand

How should I approach my heaviest lifts when my technique starts to deviate?

Here’s a segment from a recent What is CrossFit event we hosted at the gym. In this Q&A portion, a member asks how far he should push on a lift if he feels his technique starting to falter. This answer applies primarily to compound lifts like the squat and Olympic lifts rather than isolation exercises, which can be taken to failure much more safely.

Takeaways/Additional points:

• With compound lifts, you don’t need to go all the way to failure to reap most of their benefits. Leaving 1–3 reps in the tank on the big lifts is sufficient.
• Technique and safety exist on a spectrum. Part of being a robust human is the ability to buffer slightly suboptimal technique on your heaviest and final reps. Coach David visualizes this as:
  • Green zone: Joint positions and bar paths are on point.
  • Yellow zone: Some deviation occurs, but you’re still in control, and nothing crazy is happening.
  • Red zone: You’re no longer in control of the lift, and weaknesses or imbalances create unproductive and potentially dangerous positions under load.
• Being relentless with technique on lighter, easier reps improves your ability to maintain position under heavier loads. Treat the empty barbell like a work set.

We will be hosting another free member event where we just focus on nutrition on March 22nd from 1:30-3pm.

Workout of the Day

7 Rounds for Time
250m Row -OR- 500m Bike
8 Alternating DB Suitcase Reverse Lunges @ 50/35/20# ea
8 Burpee to Target

Notes
Intent < 21 min.

Row/Bike: <1:15/round. Find a challenging pace that still allows you to get right off the machine and immediately into your lunges. Scale meters back as needed to stay within the time domain.

Lunges: 1 DB each hand. Heavy load. Make sure to stand all the way up on each rep, opening knee and hip joints completely and stacking the head and shoulders on the rest of the body.

Burpee: Find a pull-up bar that is above your standing reach, ideally 4-6″. Touch with both hands at the top of each rep.

ASSISTANCE

3 Rounds
Bicep Curl 21’s
10-15 DB Lying Tricep Extensions
10-15 ea Side Plank Raises

Notes
Curls: 7 reps full extension to 90 degrees + 7 reps 90 degrees to full flexion + 7 reps full rep!

Rest 30-45 seconds between movements. Adjust loading as needed.

---

CrossFit Group Class Programming Template (WK5/8)

Welcome new Foundations grads Lindsy, Ashley, Dalia and Melanie

Sick? Stay home please! 🤒

At CFSBK we’re all about pushing through challenges, but one thing we don’t want you to push through is illness. If you’re feeling under the weather—whether it’s a cough, fever, or anything contagious—do yourself and your fellow members a favor and please stay home. NYC has had a surge of cases from norovirus to the common cold so we ask that everyone be considerate to your fellow gym members and staff and call it a rest day if you’re battling a virus. This holds true for group, open gym and personal training clients (and staff!) Thank you for your consideration!

Workout of the Day

STRENGTH

A1. DB Strict Press, 4 x 8-12
A2. Strict Chin Up, 4 x max reps

Notes
Rest about 45 sec after pressing and 1:30-2:00 after chin ups.

Do at least one lighter/shorter warm up set before the work sets.

Press: Track back to Week 3 and aim to go heavier and/or do more reps across your sets. Recommend doing your final set to failure.

Chin Ups: If you hit 10+ reps in all your sets in week 3, add weight.

If you are not yet doing sets of 5+ reps unbroken, use the progression below. Aim to do more total reps than in Week 3:
A. Bodyweight “Cluster sets” (ex: 4+2+2, with short rest between)
B. Weighted Negatives, 4 x 2, as slow as possible
C. Negatives, 4 x 3, as slow as possible
D. Box Pike or Foot Assisted, 4 x 6-10

METCON

For Time:
400m Run
30 Push Jerks @ 135/95/65#
400m Run

Notes
Intent < 9 min

Barbell: Moderate load you can complete at least 7 reps with when fresh.

Run: < 2:30 (10 min mile pace). Scale to 270m if needed!

---

CrossFit Group Class Programming Template (WK5/8)

Fearless Brenna enjoying the view from the top

Reracking Shoulder to Overheads

Performing multiple jerks like today’s workout requires efficiency bringing the bar back down to your shoulders. Timing and position are critical here. Watch this 1:42 video for a primer on how to bring the bar back down to your shoulders efficiently and safely.

OUCH MY CLAVICLES

If you see a workout like this—or any workout involving multiple cleans, thrusters, or shoulder-to-overhead movements—and you know it’s going to bang up your clavicles, consider some protection. Lift Collar makes a weightlifting collar that can be worn over or under your shirt to help protect your clavicles. Many athletes used to rely on The Chestee, but unfortunately, they have ended their direct-to-consumer sales.

While proper technique should be sufficient for 90% of people, factors like mobility limitations, prominent clavicles, or a history of clavicle fractures can make racking a barbell uncomfortable. In those cases, extra protection might be worth considering.

Workout of the Day

STRENGTH, PART 1

Every 2:30 min x 8 Sets
Sets 1-2: 4 Squat Cleans + 30 Sec Bike
Sets 3-4: 3 Squat Cleans + 30 Sec Bike
Sets 5-6: 2 Squat Cleans + 30 Sec Bike
Sets 7-8: 1 Squat Clean + 30 Sec Bike

Notes
This is the same overall structure from a couple of weeks ago, but now we will start with higher volume cleans and decrease reps as we increase loading. It will feel metabolically taxing, but ideally you’ll get more rest as you complete less reps, so you can continue to recharge your battery for the heavier sets!

Newer lifters: Start light and aim to build a bit across the 8 sets.

Int & Adv: Suggested loading below. You can also use Week 3 as a reference point.
2 sets @ 50-60%
2 sets @ 60-70%
2 sets @ 70-80%
2 sets @ 80-90%+

The goal is always to make every lift, so adjust based on how things are grooving today. If you miss a lift, repeat or decrease load and wave up again.

STRENGTH, PART 2

Front Squat
3×6-8, Building or Across

Notes
From the floor. You can squat clean the first rep OR power clean, get settled, and begin.

Reference your notes from Week 3 (same scheme) and aim to increase reps or loading today. If you’re not sure where to start, drop weight from where you finished the cleans and work to RPE 8.5/10 by the final set.

Focus on:
-active shoulders creating a “shelf” for the bar to rest on
-braced core
-bar staying over midfoot

---

CrossFit Group Class Programming Template (WK5/8)

Call it Stange Design when CFSBK staples Rob and Danny run into each other at Phish show in Cancun.

Hands Free Front Squat

Friend of CFSBK and fellow affiliate owner on Long Island Dennis Marshal talks about using a hands free version to teach posture while squatting. 1:49 video

Workout of the Day

EMOM x 35:00
A. 12/9 Cal Bike OR 50 Double Unders
B. 10 Ring Dips
C. 15/12 Cal Row
D. 16 Alternating DB Power Snatches (50/35/20#)
E. Rest

Notes
Ideally, you are finishing around the 40 sec mark on all stations. No movement should stretch past the 45 sec mark.

Scale volume of reps or modify movement to maintain this throughout all 7 rounds of work.

If you were not here yesterday, option is to work Double Unders instead of biking.

Ring Dip Scaling (1-3 sets/round ; scale volume as needed):
A. Ring
B. Matador
C. Box / Foot Assist
D. Push Ups (floor or elevated)

---

CrossFit Group Class Programming Template (WK5/8)

Omar and Casey exchanging some laughs and warming up on the bikes before class

Mythic Strength starts tomorrow and there are 3 spots left!

Join Coach Cara for a semi-private specialty training program inspired by the lineage of strong(wo)man training and competition, old school physical culture and bodybuilding.

The Program:

In this 8 week training program you will develop strength, power, stamina, coordination, and mobility through:

+ Classic dumbbell & barbell movements (front squat, press, deadlift)
+ Odd object lifting (yoke walk, farmer’s carry & more).
+ Dynamic lifting (such as the “circus” dumbbell and power clean)
+ Bodybuilding and conditioning

This comprehensive strength and conditioning program will fulfill all your essential fitness needs for its duration, and will feature challenges to keep you motivated and excited about your training.

This class will culminate in an in-house strongman competition style strength meet where you will get the opportunity to celebrate and demonstrate your growth.

The group will be capped at 8 people, ensuring every athlete receives in depth attention and 1:1 coaching throughout the program.

The Schedule:

Mythic Strength will meet for 90 minutes 3x a week. The membership will also include one extra Open Gym visit per week.

The program begins Tuesday, February 3rd and concludes with our final class and in-house meet on Sunday, March 30th.

Tuesdays at 7:30 PM – 9 PM
Thursdays at 7:30 PM – 9 PM
Sundays at 2:30 PM – 4 PM

The Numbers:

Pricing
$540/Month x 2 Months = $1,080. ($45/class per 90 minute class)

All programming will be provided to students. In the event that you must miss class, you can make up the workout on your own time. Supplementary programming will also be provided for those who want to explore additional training. Your membership will include a 4th weekly visit you can use for open gym to perform supplementary work or to make up for a missed workout.

Coach Cara will also lead a group chat on WhatsApp for athletes to ask questions and will be available through the chat a few times a week for additional support.

Who Should Participate:

– Beginners who want to build full body strength and confidence in the gym.

– Intermediate athletes looking to break through plateaus.

– Advanced athletes who want to expand and learn new skills in a fun and motivating setting.

About Coach Cara & Strong(wo)man:

Cara competed in the international sport of strongwoman from 2015 – 2021. She enjoyed profound experiences of personal evolution that expanded her vision for what was possible in life, and her passion for sharing the sport’s growth potential comes from her many experiences as an athlete and coach. She placed 3rd in the country in her weight class at nationals in 2018(USS) and 2020(SC).

Have questions about the program? You can email Coach Cara at caraclaymore@gmail.com – put “Mythic Strength” in the subject line.

Sign up here!

Workout of the Day

FLOATER STRENGTH

A. Bench Press, 3×4-6
B. Back Squat, 3×6-8
C. (2 Snatches + 1 Overhead Squat) x 6-8 Sets
D. Strict Press, 3×8-12
E. Deadlift, 3×6-8

Notes
Tomorrow we have push ups, DB snatches, rowing, and biking.

You may superset with a non-interfering bodyweight or DB/KB movement if desired.

The lifts can be sets across or building. The rep schemes are the same as last week for ABDE, so aim to increase reps in the range if you were at the low end OR increase load if you were maxing out the reps. Next week we will see a decrease in volume on the squat and deadlift options.

Snatch Complex: Beginner lifters: use ight to moderate load and aim for consistency with ranges of motion and mechanics. Int/Adv lifters: start at 50-60% and build by ~5% each set. Feel free to use “wave” loading as well!

METCON

EMOM x 14 min
A. 3 Wall Walks + Max Reps Double Unders
B. Rest

Notes
This is a repeat! Track back to Tuesday, Oct 8, 2024.

Once you complete your wall walks, smoothly transition into double unders – stay relaxed in your wrists and shoulders to mantain efficiency. The goal is maximizing reps while keeping breathing under control.

In the rest minute, aim to slow your breathing back down and prepare mentally for the next round.

Wall Walk Scaling (spend no more than 30 seconds here)
A. 1-2 Full Range of Motion
B. 1-2 Partial ROM
C. 20 Sec Angled Wall Hold

---

CrossFit Group Class Programming Template (WK4/8)

Coach Katie’s IronWorks  program is 2 years old today! An appreciation event was held at Mama Tried for current members and alumni. Here is the crew holding up their IronWorks Superlatives!
Picture bottom left counter clockwise: Such, Justin, Jax, Lizzie, Kirsten, Alex, Coach Katie and Neal.

Workout of the Day

AMRAP 5:00
8 Chest to Bar Pull-ups
4 Lateral Burpees over the Bar
8 Power Cleans (Weight 1)

Rest 5:00

AMRAP 5:00
4 Bar Muscle-Ups
4 Lateral Burpees over the Bar
4 Power Cleans (Weight 2)

Rest 5:00

AMRAP 5:00
1 Rep Max Power Clean

Notes
Intent is 3+ rounds in each of the first two parts of the workout.

In the third part, find the heaviest power clean you can complete in 5 minutes. Have a (flexible) plan for your weight jumps; expect to get about 3-4 attempts in!

Barbell Weight 1: Light-moderate (55-65% of 1RM). Could potentially do some touch and go reps.
Barbell Weight 2: Moderate-heavy (75-85% of 1RM).

Suggested Loading (weight 1/weight 2)
A. 135/185#
B. 95/125#
C. 65/85#

Gymnastics Scaling:
Choose two variations from the list below (first easier, second harder). You should be able to complete the reps in 1-2 sets consistently.

Ring Row
Band Assisted Strict Pull Up
Strict Pull Up
Kipping Pull up
Kipping Chest to Bar Pull Up
Box Assisted Bar Muscle Up
Bar Muscle Up

Example A:
Part 1: 4 Strict Pull Ups
Part 2: 4 Chest to Bar Kipping Pull Ups

Example B:
Part 1: 6 Ring Rows
Part 2: 4 Band Assisted Strict Pull Up

---

CrossFit Group Class Programming Template (WK4/8)

Interview/text by JB

Ever since Emily first walked through CFSBK’s doors in 2017, she’s brought her energy, dedication, and a whole lot of strength – making our community all the better for it. Originally from Seattle, she first found CrossFit in 2016 while searching for a way to push her limits. A well-timed invite from a longtime member (and Strong Sets host!) Maria Heinegg brought her to CFSBK, and she’s been a cornerstone of our gym fam ever since.

A trombonist and singer of “buoyant charm” (as accurately described by Nate Chinen, The New York Times), Emily brings that same spirit to the gym – whether she’s powering through a workout, sharing her love of music, or perfecting the art of napping and popcorn-eating (her – and this author’s – dream AMRAP). CFSBK has been her second home through major life changes; in return, she’s made it a better place with her presence.

Emily, we’re so lucky to have you in our community – congratulations on being our February Member of the Month!

Name (and any nicknames):
Emily Asher

Where were you born, and where did you grow up?
I was born and raised in Seattle, WA

How long have you been CrossFitting, and how did you find your way to CFSBK?
In 2015 I auditioned for one of the premier Army bands in D.C. and when I didn’t make it I realized one of the things I was most looking forward to was basic training. Then I realized I didn’t have to enlist in the Army to get fit so in 2016 I tried a Crossfit gym in Manhattan and loved it. I met Maria Heinegg at that gym and she invited me to come for a Saturday CSFBK class with David. We both joined shortly after in 2017. It was one of Maria’s better ideas.

What keeps you coming back to CFSBK?
The community, excellent coaching, movement variation and not having to think about what I’m going to do for exercise, the confidence I feel from being strong, and more!

What does CFSBK mean to you?
CFSBK feels like my second space outside of home: a place where I am comfortable, challenged, and seen.

How has the gym changed your life?
I’ve gone through a lot of personal and professional renovations over the course of my membership at CSFBK and the constant of the gym has been a life saver.

One actual life saver was when I experienced a violent attack while traveling, and the next morning my most prominent thought was how grateful I was for the strength I gained from the gym so I could confidently fight back against the attacker to protect myself and my friend.

Can you share a memorable experience or achievement from your time at CFSBK?
Too many to count but something that sticks in my brain is when I moved fairly suddenly from Brooklyn to Bellingham, WA for a teaching job in the Fall of 2020. One of my biggest concerns was leaving the gym (in case we could go back). I remember the real intimate sense of connectedness I felt through the online classes where we got to check in with coaches and other members.

What are your current fitness goals?
I want to get a pull-up!

Program your dream workout:
AMRAP: napping and eating popcorn.
Or rowing, sandbag carries, and hang power cleans

Program your nightmare workout:
Airbike, wall balls, mountain climbers

Favorite and least favorite lift:
Favorite: power clean or strongman farmer carry with the handled barbells
Least favorite is probably squat snatch because they’re just not my gift…

How do you spend your time outside of CFSBK? Do you have any hobbies?
I play trombone and sing, I teach a lot of early and middle childhood music at a variety of different schools, I love to do home improvement projects, and I’m currently trying to keep up with my two new kittens.

What are you currently recommending (books, shows, food, etc.)?
After a trip to Suen in the East Village and eating a Macro Bowl, I recommend steaming a trough of veggies, squash, rice, and beans and adding some kind of more concentrated protein then eating it for lunch every day with a delicious tahini miso ginger dressing.
Trevor Noah’s podcast “What Now”
The audio book version of Orbital was lovely.

Any advice for new CFSBKers?
Show up, even if you’re sore. We’re glad you’re here and you’re doing great!

Workout of the Day

FLOATER STRENGTH

A. Bench Press, 3×4-6
B. Back Squat, 3×6-8
C. (2 Snatches + 1 Overhead Squat) x 6-8 Sets
D. Strict Press, 3×8-12
E. Deadlift, 3×6-8

Notes
Tomorrow we have chest to bar pull ups, bar muscle ups, burpees, and power cleans.

You may superset with a non-interfering bodyweight or DB/KB movement if desired.

The lifts can be sets across or building. The rep schemes are the same as last week for ABDE, so aim to increase reps in the range if you were at the low end OR increase load if you were maxing out the reps. Next week we will see a decrease in volume on the squat and deadlift options.

Snatch Complex: Beginner lifters: use light to moderate loads and aim for consistency with ranges of motion and mechanics. Int/Adv lifters: start at 50-60% and build by ~5% each set. Feel free to use “wave” loading as well!

METCON

AMRAP 14:00
14/11 Cal Bike
14 Alternating Single DB Box Step Ups (50/35/20#)
14 Abmat Sit Ups
14 Air Squats

Notes
Intent > 4 rounds. Legs, legs, abs, and legs!

Bike <1:30. Scale calories as needed.

Step Ups: Single DB can be held goblet style, behind the neck, or in the front rack on one shoulder. Suitcase style is not an option today.

---

CrossFit Group Class Programming Template (WK4/8)

Our resident LMT Leah D reading Tarot at the art show

Massage at CFSBK 💆

Leah is a licensed massage therapist in the state of New York, where she was born and raised. A graduate of the Swedish Institute College of Health Sciences in 2009, she brings a decade of professional experience to her table. Shortly after obtaining her license, she earned additional certifications in sports and medical massage. She has worked in personal training studios, chiropractic offices, private studios, various gyms, community health centers, and at a variety of races and athletic events.

Leah maintains that truly skilled massage therapy has been the most effective modality for any physical ailments she’s personally dealt with, and has made it her mission to frame it in the larger discussion of physical rehabilitation. Her sessions are resolution-oriented, incorporating myofascial release, deep tissue work, trigger point therapy, ART, and rhythmic proprioception rebalancing.

In tandem with her massage therapy study, Leah is informed by her own experiences as a competitive powerlifter since 2012. She competed within USA Powerlifting and is a former New York state record h0lder in all lifts and total in her weight class. She has worked extensively with strength athletes since making lifting such an integral part of her life, so she understands common myoskeletal issues they often develop. While she’s shifted her focus to dance since, you can still find her in open gym often.

Schedule

To view Leah’s schedule and book an appointment, visit http://vagaro.com/leahdecesarelmt

Contact

leah.decesare [at] gmail.com

Pricing

Purchase Here!

Cancellation Policy

Appointments cancelled within 24 hours are subjected to the full cost of the session.

Workout of the Day

“Diane”

For Time:

21-15-9 Reps Each of:
Deadlifts
Handstand Push-Ups

Benchmark loading: 225/155lbs

Notes
This benchmark workout was first posted on CrossFit.com on Sept. 19, 2003. It should be a short, intense effort. There is a 10 minute time cap today.

Many athletes have completed this workout in blazing-fast times, but don’t let that deter you from attempting the prescribed version.

The load of the barbell should allow you to perform at least 7 unbroken deadlifts every time you pick it up. Reduce the load to achieve this stimulus and, above all, maintain the integrity of the lift.

The handstand push-up option you choose should allow you to complete at least 5 reps every time you kick up. Reduce the difficulty as suggested below. If scaling, your variation should not allow you to complete the reps unbroken (if you do, the movement is too easy).

HSPU: Strict or Kipping. Prerequisite to kip is at least 1 strict rep to the range of motion you’re using in the workout.

HSPU Scaling:
A. 15-9-6 HSPU
B. 21-15-9 Box Piked
C. 15-9-6 Box Piked
C. 21-15-9 DB Strict Press

---

CrossFit Group Class Programming Template (WK4/8)

CFSBK circa 2008. Check out coaching alumni Gillian Mounsey performing “Dizzy Diane” in our old location the Brooklyn Lyceum.

“Diane” tips with Noah Ohlsen